F3 Gastonia

Fitness, Fellowship, Faith

Month: October 2020 (Page 1 of 11)

Mud run?

October 31, 2020 / / 0 Comments

The forecast came with a tropical storm warning. It was humid in the gloom and 8 HIMs showed in spite of what could be questionable conditions. Whether those conditions were inflicted by mother nature or the Q remains to be seen…

YHC came in hot to the AO (snooze is my enemy) and handed out a NEW route map to the attendees. A description of the route was given along with the map but was followed by ugly faces, head shaking and questions. These started to be addresses but Roscoe said there was no time for conversation and started on his way. We all followed.

The route is pretty flat and has sidewalks the entire way except for about 100 yards on Lowell-Bethesda.  YHC believes this will become another staple in the variety of route options for the Pub, the region’s premier running AO.

Probably the best part of this morning’s workout was the musical accompaniment to keep the PAX engaged throughout our new route. It was a rain/storm/hurricane themed playlist today including:

  • Gimme Shelter – Rolling Stones
  • Blame It On The Rain – Milli Vanilli
  • Thunderstruck – AC/DC
  • Here Comes The Rain Again – Eurythmics
  • Like A Hurricane – Neil Young
  • Rock You Like A Hurricane – Scorpions
  • Ridin’ The Storm Out – REO Speedwagon
  • Who’ll Stop The Rain – Creedence Clearwater Revival
  • The Rain Song – Led Zeppelin

There were plenty of other relevant song options for the playlist that probably should have been chosen but we’ll get to them another day. It didn’t even rain either so maybe it should have been a more general selection anyway.

The PAX got a little separated due to different paces but we kept it together enough to all make it back to the start. Of course, after the run there was douchey complaining about the route and apparently about half of the PAX came across some mud during the run. YHC wasn’t one of those and isn’t sure what happened with you guys but I take the blame for getting you dirty just the same.

Thanks for the opportunity to lead. AYE!

Announcements: PT test November 14th, Austin, TX races Valentine’s Day weekend (message YHC if you’re interested)

Prayer Requests: Breaker Breaker’s Aunt Judy, SA’s daughter, Catamount is struggling with Ramsey-Hunt Syndrome, Roscoe’s friend Billy Simmons

3 Amigos

October 31, 2020 / / 0 Comments

Small crowd at Diablo Sammich this morning…only 3 of us 🙁

Anyway we strapped on our packs and ventured off on a ruck; we strolled down Riverwood Pkwy towards Union Road (and yes we passed Gastone’s Hill but thought twice about the pain/suffering there so we continued on and saved that for another day)!  Up to Union Road, through the parking lot of Food Lion, 7-11 and back to Union Road; ventured down Union Road to Westway Drive and turned around and headed back to SnoBalls;  TIME!

Circle of Trust; no prayer requests as we were all very blessed at this specific time!

Short prayer to end the workout!  Off to work!

The storm before the calm before the storm

October 30, 2020 / / 0 Comments

Twelve HIMs showed up at The Ricky Bobby for a little Dora, Two Corners, and some futbol.

The Thang

10x Each (in Cadence):

  • SSH
  • Imperial Walkers
  • Cotton Pickers
  • Monkey Humpers
  • Dying Cockroaches
  • Merkins

Pledge

Mosey down by the gate to the crosswalk for a quick round of Dora

  1. 100 Freddie Mercs
  2. 200 Bobby Hurleys
  3. 300 Flutter Kicks

Mosey back to the track for our next round

Dirt led a “Rack ’em and stack ’em” workout at the Storm a while back and Watts Up did the same with his “Compounding Interest” workout at the Sandlot.  Mosey, do an exercise, Mosey back, add it on top of what you’ve already done.  Rinse.  Repeat.  I wanted to do the same, but let the PAX roll at their own pace, so I explained the whole thing at once, which long story short led to some mumble chatter about the “incomplete other side” and a description of the “Two Corners Thing” and, well, yeah.  That’s about as well as I described it.  Did I mention I’m an idiot?  Anyways, in spite of the best efforts of YHC, the PAX picked up on what we were doing pretty quickly.  It went something like this:

Round 1:

  • 10x Wide Arm Merkins
  • 15x Mountain Climbers
  • 20x Diamond Merkins

At the end of the round, the first 2 finished ran to a very strategically placed soccer ball and waited for the 6.

With perfectly good soccer goals on the track at The Ricky Bobby, it’d be a shame if they were never used, so I figured we could throw a game of chance into the mix.  The 2 fastest PAX in Round 1 would get a chance to take a shot at the soccer goal with burpees on the line.  If he made it, 5 burpees for the rest of the group.  If he missed, 10 burpees for himself.  Our two strongest in Round 1 were Roscoe and Tesla.  Roscoe buried his shot into the net with extreme force.  Tesla did not.  Burpees were done and we moved on.

Intermission:

Between Rounds 1 and 2, we partnered up and did some lune walks and some squats.  Partner 1 lunge walked about 3/4 of the way across the field and back.  Partner 2 did squats til his partner came back.  Switch.

Round 2:

More Two Corners action, this time:

  • 10x Plank Jacks
  • 15x Mike Tysons
  • 20x Shoulder Taps

And soccer balls placed closer to midfield.  Our two strongest this round were Nutria and Breaker Breaker.  This time, if one of the two scored the goal, nobody did burpees.  If they both missed, it would be 5 burpees.  I could have said 100 and it wouldn’t have mattered.  Nutria stepped up like he’s done this 100x before and just buried the ball in the net.  Off his foot it was just a thing of beauty.  After a shot so glorious, who cared about the next one?  (Breaker Breaker missed.)

Back to the flag for 2 minutes of LBCs.

Announcements:

  • Convergence 10/31 – Bring Shoes
  • Shirts soon on Mudgear for the Yank, Gashouse, Storm and Bulldog
  • PT Test 11/14
  • Give2Give – if you haven’t given yet, please consider; F3 is free, so give as you can
  • November Challenge

Prayer Requests:

  • Breaker Breaker’s Aunt
  • Family and Friends of SP Student
  • Rockabilly
  • Montross’s M

I got my F3 name over 5 years ago, but this was my first time in the center of the Circle.  There’s a list of HIMs too long to name that have pushed me and showed me how to be a rock pusher.  Quick shout out to Woody for the EH to “Martha’s House” all those years ago and Sargento for the help with this VQ.  The more I learn, the more I realize how much I still have to learn, and I’m honored to get out in the gloom with the HIMs of F3 Gastonia and just keep getting better.

It was good to see Tricycle in the gloom at The Ricky Bobby after his first dose of buttermilk.

Yabba Dabba Doo

Downtown Werk

October 30, 2020 / / 0 Comments

Warm Up
SSH, HillBillys, Merkins,

We then started at the top of the stairs of the Rotary.
25 LBC’s at the top down the stairs 25 Mtn Climbers, 4 times.

Mosey to the art Park for some dips Derkins, and Squats x20 repeat 4x.

Over to the parking deck for some Dora 100 shoulder taps 200 monkey Humpers 300 American Hammers.
We partnered up before the pax really started asking questions.

Once we finished we moseyed to main street for some sprint work to each light I may or may not had said go while I was two steps into the sprint. Burpees, then CDD’s then jump lunges

over to the wall for some wall sits then mosey back for some Iron Hulk.
ended with 5 burpees.

Announcements: Convergence at Martha Rivers tomorrow all other AO’s will be closed.

Prayer Request:
Easy Rider, Breaker Breakers Aunt, a young lady from the area and her family.
Each other and our country.

The Bed Pan is Full

Downtown w/The Cooper

October 30, 2020 / / 0 Comments

Disclaimer

Warm-up

The Pledge

The Thang:

Before we got started, YHC mentioned this was going to be an easy, oh meant “Simple” workout.

Short mosey around the parking lot right side of the pavilion.

Now time to get to work, The Cooper Style;

Start off with 1 burpee, 1 merkin, and 1 squat, make a lap around the parking. Next is 2 reps of each exercise and finish with a lap around the parking lot. Rinse and Repeat by adding additional rep until we reach 10 reps. Now descend down in reps back to 1 rep per exercise..

That was “Simply” Fun fun! There was a lot of grumbling chatter among the PAX, so yes it was fun! Everyone worked hard and pushed themselves to get a great start to the day and into the weekend.

Back to the Pavilion for COT

Prayer Request

Announcements

YHC closed us out in prayer.

As always, it was an honor to lead you this morning. Great work by all!

Goat Island or The Fighting Yank – I can’t remember

October 29, 2020 / / 0 Comments

10/29/20 – Goat Island

Eight young men rolled the dice this morning and beat the house.  No rain from ZETA at 5:30 am.  Here is how it went…..

Disclaimer

Warm Up:

GoofBalls IC x 26

HillyBilly Walkers IC x 20

Moroccan Night Clubs IC x 30

 

The Thang:

I got the idea for this workout from Dry Rub at The Sandlot a couple of weeks ago……

 

Mosey to the Basketball court

40 Michael Phelps (count one leg) then Jail Break to the end of the parking lot, and Mosey back.

Rinse and repeat x 4 for 160 total

Mosey to the corner of 8th Ave and Hampton Ct.

20 Merkins then Mosey to the end of Hampton Ct. and back

Rinse and Repeat x 5 for 100 Merkins total.  Mix the Merkins up with Werkins, Diamonds, Derkins, Offset Merkins etc……

Mosey to the corner of 8th ave and N. Main St.

30 squats then Mosey around the church and the Community Bldg.

Rinse and Repeat x 4 for 120 total squats

Mosey to the corner of Front St. and Center Street

Catch the pledge on the way there.

50 LBC’s Mosey around the buildings

Rinse and Repeat x 4 for 200 LBC’s

Hit the stairs for 1 minute of Calf Raises AMRAP

Watts Up said we were just short of 3 miles and almost time.  Mosey around the back of the buildings and back to the flag.

 

Announcements:

Convergence – Sat 10/31 – EC at 6:15 (Meet at Snoballs on Neil Hawkins Rd.) and workout at 7:00 at Martha rivers Park.

Look for AO tee shirts to go on pre order from MudGear soon.

Many Prayer Requests

Thanks for the opportunity to lead men

Dirt

86 Rudolph AGAIN!

October 29, 2020 / / 0 Comments

Timeframe called for help to cover the Bulldog, so I stepped up. Five Hims showed up to play with the dog.

We did warm ups and stretches to get the blood going. From there, we did (5) exercises for 45 seconds each OYO followed by 15 seconds to transition to the next, then moseyed around the parking lot after each set.  We repeated that (7) times with varied exercises from  side straddle hops, flutter kicks, iron mans, CDD’s, merkins, big boys, American hammers, chest presses, kettle swings, bear crawls, lunges, etc. you get the picture.

We pledged our allegiance to the new AMERICAN flag for our site. It sure is purty! Prayed for those heard and those unheard. Then we had a special prayer for our Rudolph aka Buttercup for being MIA. The story is that Rudolph spent his morning picking daisy’s from the neighbors back yard, idk?

PRISON BREAK

October 29, 2020 / / 0 Comments

10 men showed up for a run through Dallas at the one and only prison break. It was fun and a good time of fellowship!

 

Announcements

PT test Nov 14th at the gas house

Convergence 31st at Martha Rivers

Christmas Party December 12th

Prayer Request

James Goudelock with cancer

Bedpans friend, Sister Acts daughter and family, Sparky co worker battling cancer, Band teacher at Stanley middle, Max Johnson and his little girl battling a heart condition and Recovering from surgery, Gold digger and his baby that is on the way!

Please pray for me as I am taking on the youth pastor position at our church. We start off next Friday @ Berea Baptist in Gastonia at 6:00pm if you know any kids 6th grade thru 12th. We will have a fire, cooking hotdogs and games.

 

Round Up

Just Another Gloomy Day at The Goat

October 29, 2020 / / 0 Comments

Thirteen HIMs posted at The Goat this morning for a standard issue beat down. Hopefully, YHC did not disappoint.

Quick warm-up and a short mosey to the island. Walking the bridge is not allowed, so we started off with a stupid shuffle, which quickly Omaha’d to a lunge walk. Mosey to the other bridge for another lunge walk across, then onto the back parking lot.

The Thang: 6 corner escalators! We started in the middle with 2 burpees, scatter shot to any corner for 10 hand release merkins. Back to the middle for 4 burpees, mosey to a different corner for 10 hand release merkins then 20 CDDs. Corner 3 was squats, corner 4 flutters, corner 5 side straddle hops, and corner six for American hammers. Each time in the middle increased the burpees by 2 until 12. Run it back down the escalator until time to head back.

Lunge walk, stupid shuffle, bear crawl, or whatever your PAX heart desired over the two bridges for home.

COT

It was a honor to lead – Orangeman

« Older posts

Past Workouts

October 2020
M T W T F S S
 1234
567891011
12131415161718
19202122232425
262728293031  

© 2024 F3 Gastonia

Theme by Anders Noren — Up ↑